Unit : Yoga

Warm up:

• 2x15 ski jumps
• karaoke - side to side for 1 minute
• Jog in place 3 sets of 1 minute each

5 Yoga Poses That will help relax and rejuvenate your mind and body

Tree Pose

How to do:

1. Begin the posture with the mountain pose, wherein the legs are straight, hands at the sides, back straight, and thigh muscles firm.
2. Lift the right foot with the knee out.
3. Place the right foot on the left inner thigh in a position where it feels comfortable.
4. Press the hands together above the head.
5. Gaze at a point about five feet away.
6. Hold the position for 30 seconds to a minute.
7. Return the hands to the chest and then lower the right leg.
8. Repeat it on the left leg.

Cobra Pose

1. Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
2. Pull the shoulders slightly back towards the spine.
3. Engage the abdomen throughout the exercise as it keeps the lower back protected.
4. Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
5. Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good, morning yoga pose for kids to practice daily.

Cat Pose

1. ake a tabletop position using the hands and knees.
2. The knees should be directly below their hips, and toes curled.
3. The wrists, elbows, and shoulders should be straight and perpendicular to the floor.
4. Center the head in a neutral position with eyes looking at the floor.
5. With an exhalation, arch the spine up towards the ceiling.
6. Release the head towards the floor without forcing the chin towards the chest.
7. Come back to the initial tabletop position while inhaling slowly.

bow pose

1. Lie flat on the stomach, keeping the arms stretched along the sides of the body and head resting gently on the mat.
2. Inhale and bend the knees bringing the feet towards the hips.
3. Grasp the ankles using both the hands.
4. Lift the shoulders, torso, legs, and hips off the floor while gazing straight ahead.
5. Hold the posture for four to five breaths, then lower the knees and release the feet.
6. Rest on the stomach.

Easy Pose

1. Sit upright with legs crossed.
2. Rest the hands on the knees with the palms facing up.
3. Evenly balance the weight across the sit bones.
4. Keep the head, neck, and spine aligned all along.
5. Elongate the spine but without stiffing the neck.
6. The feet and thighs should be relaxed.
7. Retain this posture for a minute.
8. Release and change the cross-legged position.